Monday: Shake n Bake Chicken, Peas and Side Salad

Tuesday: Salmon Burgers, on Thin Whole Wheat Buns, Grilled Vegetables

Wednesday: Squash with Kidney Beans, Feta, Leftover Grilled Vegetables and Pasta Sauce

Thursday:  Old Bay Chicken, Beets, Sugar Snap Peas, and Cherry Tomatoes

Recipe
Shake n Bake Chicken Fingers, Peas, and Side Salad

Ingredients
1 C bread crumbs

3/4 T paprika

1 t salt

1/2 t garlic powder

1/2 t minced onion

1/4 t pepper

A good sprinkle of basil, parsley, and oregano

1.75 lbs. boneless, skinless chicken breasts

4 C salad greens

1 tomato

3 C frozen peas

Instructions

Pre heat oven to 375

1. In a shallow bowl, mix bread crumbs, paprika, salt, garlic powder, minced onion, pepper, basil, parsley, and oregano.

2. Rinse chicken, cut into 2″ – 3″ pieces, and dredge through the bread crumb mix, covering both sides. Place on half of a lightly sprayed roasting pan. Squeeze pieces together in necessary.

3. Rinse chicken for Thursday as well.  Cut into 2″ – 3″ pieces and place on the other half of the roasting pan. Sprinkle Old Bay Seasoning on top. Squeeze pieces together in necessary.

4.  Pop pan in the oven for about 20 minutes or until done (chicken will spring back to the touch and the juices will be clear.)

5. Rinse beets for Thursday. Place on a lightly sprayed roasting pan (or line the pan w foil) and cook for about 40 minutes or until a fork can pierce the beet.

6. While the chicken is cooking, portion greens and make a small side salad on each plate, topping with your favorite salad toppings.

7. Go through the mail and flip through one of the catalogs, help with homework, or make a phone call.  You will have a little down time.

8. As the chicken gets closer to doneness, warm the peas in the microwave.

9. Place Thursdays chicken in a container and store in the refrigerator. When beets are done, store them in the refrigerator as well.

10. Serve and relax!

Prep Opportunities

1. Wash and cut the chicken ahead of time and store in refrigerator until ready for use.

2. Wash and cut greens and toppings for salad.

 

Recipe

Salmon Burgers, on Thin Whole Wheat Buns, Grilled Vegetables

Ingredients

4 salmon burgers (fresh or frozen)

whole wheat buns

1 onion, cut into rings

2 zucchini, sliced long ways

1 bell pepper cut into strips

canola oil spray

pinch salt

Condiments for burger

Earth n Vine’s Red Bell Pepper and Ancho Chili Jam

Favorite mustard

Or your favorite condiment

Instructions

1. Place cut vegetables on a lightly sprayed roasting pan, spray vegetables, sprinkle a pinch of salt, and cook in oven for 15 minutes.

2. Turn grill on high or heat lightly sprayed skillet over medium high heat.

3. Place salmon burgers on heat. Turn down heat to medium – low on grill and medium on stove top.

3. Cook burgers 4 minutes a side or until cooked through.

4. Portion greens for a salad and top with your favorite toppings.

5. Put mustard on one side of the bun, and the chili jam on the other.  Add burgers.  Portion grilled vegetables and serve.

6. No, easy is not cheating!

Pre-Prep Opportunities

1. Wash and cut veggies.  Store in refrigerator until ready to cook.

Recipe

Squash with Kidney Beans, Feta, Leftover Grilled Vegetables, and Pasta Sauce

Ingredients

1 squash, halved lengthwise and seeded
2 tablespoons vegetable oil
1 onion, chopped
1 bell pepper diced
1 clove garlic, minced
1 1/2 cups chopped tomatoes
3/4 cup crumbled feta cheese
1 can black beans, drained
1 jar spaghetti sauce
2 tablespoons chopped fresh basil
Parmesan or manchenga cheese (optional)

Instructions
Pre heat oven to 350

1. Cut squash in half, remove seeds and place face down on a lightly sprayed baking sheet.

2. Bake for 30 minutes or until a fork can be inserted easily through the skin.

3. While squash is baking, take out the leftover grilled vegetables from the night before. Cut into bite sized pieces. Set aside in a microwaveable container.

4. Pour sauce into sauce pan.

5. Cut tomatoes into small chunks, rinse the beans, add both to sauce and heat until warm.

6. Tear basil into pieces and set aside.

7. Remove squash from oven, and set aside for a few minutes.

8. Warm grilled vegetables in microwave (or on stove top).

9. Score inside of squash and scoop out.   Portion into bowls.

10. Top squash with sauce mixture and grilled vegetables, Finish with a sprinkle of feta cheese and basil.

11. Serve and enjoy this warm, hearty, savory vegetarian dish!

Pre-Prep Opportunities

1. Bake squash.

2. There is very little left to do since the veggies are already cooked!

Recipe

Old Bay Chicken, Beets, Sugar Snap Peas, and Cherry Tomatoes

Ingredients

1.75 lbs. boneless skinless chicken breast

Old Bay seasoning

2 bunches beets

3 C sugar snap peas

Instructions

1.  Rinse sugar snap peas and drain.

2. Hopefully the chicken and beets were cooked on Monday.

3.  Take them out of the refrigerator and warm.

4.  Portion chicken, beets, and snap peas.

5. Serve.  OK, if it is this easy, maybe it is cheating…

Pre-Prep Opportunities

1. If you followed the weekly menu, there is no pre-prep left!

 

Shopping  List

Entrees

3.5 lbs. boneless, skinless chicken breasts

4 salmon burgers (fresh or frozen)

Dry Goods

1 C bread crumbs

3/4 T paprika

1 t salt

1/2 t garlic powder

1/2 t minced onion

1/4 t pepper

A good sprinkle of basil, parsley, and oregano

canola oil spray

pinch salt

Condiment for Salmon Burger: Earth n Vine’s Red Bell Pepper and Ancho Chili Jam and your favorite mustard, or whatever other condiment sounds good.

2 tablespoons vegetable oil

1 can black beans, drained

1 jar spaghetti sauce

Old Bay seasoning

Vegetables

4 C salad greens

1 tomato

1 onion, cut into rings

2 zucchini

1 bell pepper

1 squash, halved lengthwise and seeded
1 onion, chopped
1 bell pepper diced
1 clove garlic, minced
1 1/2 cups chopped tomatoes
2 tablespoons chopped fresh basil

2 bunches beets

3 C sugar snap peas

Frozen

3 C frozen peas

Bakery

whole wheat buns

Dairy

3/4 cup crumbled feta cheese

Parmesan or manchenga cheese (optional)